Innovative Fitness Travel well: How to stay healthy on the road

As a coach, we cry a little inside when a client mentions a business trip.

“So I'll be back in about ten days, nothing special. Board meeting on the East Coast, then for a few days in Paris, meeting a new client in London before heading home to Toronto. "

Of course, work must be a priority. But one such trip, including multiple flights and several hours of meetings, can make a huge contribution to a person's health and well-being! So let's take a quick look at the major villains in travel and ways to be prepared for their future attacks on your body.

Economy class syndrome

This syndrome directly links a long flight with the formation of blood clots in the veins deep in the legs (deep vein thrombosis). Prolonged immobility in travel can cause blood to accumulate in the legs, increasing the chance of blood clots forming and eventually lung embolism (very bad news).


One of the more easily understood but common problems associated with flying is dehydration. The percentage of air humidity inside the cabin is usually around 10-20 (not usually comfortable 30-65%), which makes dehydration a big problem, especially on longer flights. Other problems with low humidity include increased vulnerability to respiratory problems such as asthma and respiratory viruses such as colds.

Mobility problems

We all know that jockeys suffer terribly from the weak flexibility of the hip and buttocks, which in turn has a knock-on effect on the rest of the body. Throw in a mix of long haul flights with jet lag, dehydration, malnutrition and prolonged inactivity, and you have the script for Hollywood horror classic!

What can we do to help reduce the impact of air travel on our bodies?

Come prepare: Bring the biggest bottle of water you have on board. Don't be in a situation where you have to wait for the trolley to catch up – take things in your hand! Don't forget to fill it out after passing security.

Say no: While it is tempting to pack your free alcohol or caffeine on the fly, these are diuretics and can significantly contribute to your dehydration levels. Just say no; thank you at the roadside!

Be active: Try standing up and walking, moving and stretching about 30 minutes. It helps fight a potential economy class syndrome, keeps blood flowing and stops muscle tension. Even while sitting, all the simple movements like ankle revolutions, bends and stretches, stretching your sitting mood and lifting your toes help!

You can also invest in a relationship. They essentially act as an extra layer of muscle to squeeze your legs and raise blood back into your body. Usually your doctor will prescribe them if you need them after the operation or if you have varicose veins and spider veins, but you can also buy them over the counter.

Arendage Hotels Routine:

Try these simple stretches and exercises as you travel to keep yourself calm and moving.

  • Swings of the legs – 20 repetitions per side
    • Hold the body to the wall from side to side, then rear to front
  • Hip flexor sofa line – 3 sets of 20 reps
    • Away from the couch, pTie one leg on the couch and bring this knee as close to the ground as possible. Place the other leg forward, gently slide your knee over your toes and hold. Keep your chest upright and your hips forward
  • Weight squats – 3 sets of 20 reps
    • Simple body weight squats as deep as possible without sitting on the joints. Hold the squat at the bottom for 5 seconds once to move forward.
  • Glute Bridges – 3 sets of 20 reps
    • Lie on your back on the floor, feet flat and knees bent. Raise your hips and squeeze your buttocks. One-foot bridges run to further activate gestures
  • Fire hydrants – 3 sets of 15 reps on each side
    • Hold a neutral spine on your hands and knees, with the entire knees at a 45-degree angle, lift one knee to the side, hold it, then return to the floor.

Proper hydration and nutrition, smart and active on the fly and following a simple yet disciplined hotel room routine can save weeks of pain on the maple.

Did I mention that there are travel-size foam rolls that fit your portable product?

Safe Travel!

Jay Andrews

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